Managing Back Pain After a C-Section: Causes, Prevention, and Relief

Experiencing back pain after a C-section is a common concern for many new mums. This discomfort can arise from many different factors, including the physical demands of caring for your newborn, the type of pain relief used during labour, and your overall health.

The good news is that relief is possible! A helpful solution is using a belt for back pain after C-section, like our Postpartum Belly Wrap, which provides core support, improves posture, and helps reduce discomfort.

In this guide, we’ll explore practical tips to ease postpartum back pain so you can recover more comfortably and enjoy precious moments with your little one.

Causes of Back Pain After a C-section: What You Need to Know

Your body has been through a lot during pregnancy, and as you start your postpartum recovery, you might be on high alert for any aches and pains. You might be wondering if back pain is normal after a C-section. The short answer is yes, it is. But does a C-section cause back pain? The answer to that question isn’t that simple.

Back pain after a C-section can have multiple causes but it’s important to recognise each one so you can actively work towards relieving back pain or preventing it from getting worse. After giving birth, your body still has a large amount of relaxin, which is a hormone that softens and loosens your joints and ligaments.

Your newborn baby, although very tiny, can put a strain on your body when you’re carrying and lifting them which can then lead to back pain. When you’re feeding your baby, ensure your back is kept straight and you feel supported and comfortable. The correct posture whilst feeding your baby can make a huge difference in reducing back pain after a C-section.

Naturally, by eating a healthy balanced diet to maintain a healthy body weight for your stature can help to reduce your chances of back pain. You also need to remember that a caesarean is major surgery and just the procedure itself can cause you back pain for a short while.

As the effects of the anaesthesia wear off, you will feel pain in your lower back where the epidural was administered. An epidural is a type of pain relief which involves an injection into your spine and the area around this is very sensitive, which then leads to back pain as the effects wear off post-surgery.

Symptoms of Post C-Section Back Pain

Recognizing the symptoms of post c-section back pain can help you address back pain effectively:

• Persistent Lower Back Pain: A constant dull or sharp pain in the lower back area.

• Muscle Stiffness: Feeling tightness or stiffness in the back muscles, especially after prolonged sitting or standing.

• Radiating Pain: Pain that extends from the lower back down to the legs, sometimes accompanied by tingling or numbness.

• Posture-Related Discomfort: Experiencing pain when sitting or standing for extended periods, often due to poor posture.

• Fatigue: Chronic back pain can lead to overall fatigue, affecting daily activities and rest.

While some degree of back pain is normal after a C-section, persistent or severe discomfort should be discussed with your healthcare provider to rule out any underlying conditions. 

Learn more: What Is Causing My Pain? Understand Relaxin Levels During And After Pregnancy

How to Reduce Back Pain After C-Section Naturally

1. Practice Good Posture

When your body is slumped or hunched over it puts strain on other parts of the body which can then ultimately lead to back pain. When your posture is corrected and the weight you’re holding is supported, you stand a better chance of reducing back pain.

As your baby grows and gets heavier, it’s easy to adjust your posture to compensate for the extra weight you’re carrying around with you all day, but it’s not necessarily adjusted correctly. A good example of this is when mums carry their babies on their hips and lean their bodies out to the other side to compensate.

Good posture and moving with care will help to reduce back pain following a C-section. Try to avoid sudden movements and when you are lifting or holding your baby, engage your core and bend from your hips rather than curving your back. When you’re feeding, use a pillow for support to even out the weight in your arms and prevent you from slouching forward. 

Learn more: Lola&Lykke Experts Answer: 8 Tips to Relieve Back Pain while Breastfeeding

2. Engage in Gentle Exercises

In the early days following a caesarean you will be limited as to what you can do, and your doctor will need to check your recovery before giving you the green light to exercise. Starting to exercise before being signed off by the doctor could result in further injury and longer recovery. Usually from around 6 weeks, mums can start to engage in gentle postpartum exercises for back pain and to strengthen their core. 

Simple stretches and gentle movements to try are:

• Walking

• Pelvic tilts

• Cat-Cow stretches (dipping and arching your back whilst on your hands and knees)

• Child’s pose (kneel and stretch your arms in front of you whilst sitting back on your heels)

• Gentle twists (on your hands and knees, gently twist your head round to see your heel and repeat slowly on both sides)

• Yoga poses

• Pelvic floor exercises

If you feel any pain or discomfort while exercising or stretching, stop immediately. It’s important to perform stretches with the proper technique and within a comfortable range of motion.

Learn more: How to Choose a Right Pelvic Floor Trainer to Improve Your Pelvic Health

3. Lifting Techniques

You can start to bend over after a C-section only by using the correct lifting techniques that distribute your weight and reduce strain on your lower back. When you go to pick up your baby, bend at your hips or if they’re lower down, bend your knees to lower yourself steadily.

4.  Use Supportive Devices

Postpartum belly wraps are a great way to aid your body with recovery following a caesarean section. Especially if you are experiencing back pain after a C-section, a postpartum support band will gently compress your core muscles which makes moving around doing day-to-day activities much easier.

Mums who have used Lola&Lykke’s postpartum belly band have noted how the high elasticity and medical grade material has supported their back and abdominal muscles, throughout their recovery following a vaginal delivery or caesarean delivery.

Steph, mum of six, says, “Myself a mum of six am always putting myself last... I've been suffering with bad back pain (years of slouching that’s pre kids to!) Especially when feeding the babies, I tend to slump forward trying to make their latch perfect and them comfortable but making myself in agony... the band wraps about your body giving you better posture. It basically a big hug for your body. I've seen a major improvement in my posture which has eased the pain in my back and tummy when feeding, and even my tummy feels tighter and firmer already! It's so easy to put on and can be hidden under your normal clothes or worn over them.”

Learn more: Understanding C-Section Overhang: Causes, Solutions, and Support

5. Get Sufficient Rest

Sleep is sometimes the best medicine for our bodies when they are in recovery or healing. Resting gives your body a chance to focus on using its energy to help you recover from the birth and C-section delivery. Laying or sitting comfortably should also mean that your body is well-supported and relaxed which reduces the chance of back pain.

6. Relaxation and Stress Management

When we feel stressed, our bodies release a hormone called cortisol which can affect our bodies in several ways such as reducing blood flow to blood vessels, creating tension in your muscles, and increasing sensitivity to pain, and inflammation. You can find ways to manage stress and relax by taking part in regular gentle exercises such as walking or Yoga, getting sufficient sleep, and practising mindfulness or relaxation techniques such as meditation.

Learn more: C-section 101: Everything You Need to Know

7. Apply Heat or Cold Therapy

There’s nothing more soothing than a hot bath to sink into with achy muscles or joints. However, after a C-section, it's recommended to avoid hot baths until your healthcare provider gives the go-ahead, to reduce the risk of infection. In the meantime, you can achieve similar relief by applying gel packs or hot water bottles to the area to help relieve any tension that’s built up in your muscles. Ice packs work similarly by helping to reduce inflammation, allowing your body to relax and prepare for a massage that can ease any discomfort.

When using hot or cold packs, it’s important to avoid placing them directly on the skin. Instead, use a layer of clothing or fabric to prevent potential injury. It’s recommended to apply the packs for 15-20 minutes at a time, then alternate between heat and cold as needed.

Learn more: Everything You Want (And Didn’t Know You Need) to Know About C-Section Recovery

Professional Treatments and Therapies for Back Pain Due to a C-section

1. Exercising

Once your doctor has given you the go-ahead to start exercising after a cesarean delivery, you can begin to do simple exercises that will gently stretch and strengthen your core muscles. Exercises such as yoga poses, Pilates, walking, and breathing techniques are generally considered safe to try after a C-section, as long as they are introduced gradually and with proper guidance.

However, it’s important to avoid high-impact activities and intense abdominal exercises during the initial recovery period. Before starting any new exercise routine, always consult with your healthcare provider to ensure you're choosing the right exercises to help reduce back pain after a C-section.

2. Massage

Your partner, a friend or a certified masseuse can give you a massage to relieve any pain you’re feeling from back ache. If you’re visiting a professional, it’s important to tell them about your surgery so they can be gentler around sensitive areas or position you appropriately.

Booking a back massage after a C-section can be beneficial, but it's essential to ensure the massage therapist is trained in postpartum care. Typically, you should wait 6-8 weeks post-surgery and have your doctor's approval to confirm proper incision healing before undergoing massage therapy. Massage helps relieve tension, reduce muscle spasms, and improve blood circulation, promoting relaxation and potentially reducing back pain.

3. Back Support After a C-Section

Utilizing appropriate back support after a C-section can aid in recovery and alleviate discomfort. Wearing a postpartum belly wrap or support band helps stabilize weakened core muscles, improve posture, and reduce strain on the back during daily activities. Our Postpartum Belly Wrap is designed to provide the necessary support, assisting in both back pain relief and overall postpartum recovery.

4. Take pain medication to ease spasms

If you continue to experience back pain, or the pain worsens, speak to your doctor about what pain relief options are available. Be sure to mention if you are breastfeeding your baby so that the doctor can prescribe you a medicine that is safe to use whilst breastfeeding.

5. In Rare Occurrences: Surgical Intervention 

Rarely, surgical intervention is required to give relief for back pain following a c-section. A study showed that women who had Low-Level Laser Treatment (LLLT) for back pain following a caesarean delivery had a significant reduction of pain, even just hours after the c-section surgery. If you experience numbness in your back or legs, high fever, or severe pain that limits your movement, speak to your doctor straight away so they can advise you on the care you need.

It's important to consult with a healthcare provider to determine which professional treatments and therapies are most appropriate for your specific condition and to ensure that you receive the best possible care.

Learn more: How Many C-Sections Can You Safely Have

Dietary Considerations and Lifestyle Changes for Long-Term Back Pain Relief

Dietary Considerations

When our bodies have aches and pains, we can make food choices to either help or hinder our bodies' recovery. Nutrition plays a huge role in your recovery after having a c-section, and any surgery for that matter. Some foods have natural anti-inflammatory properties which would reduce your chances of aches and pains. Other foods would be better to avoid because they exacerbate inflammation.

Staying hydrated is massively overlooked when it comes to managing pain and inflammation in the body. Proper hydration is crucial for maintaining healthy muscles and joints. By drinking enough water, you’re supporting the body's natural healing processes and it can help prevent muscle cramps and stiffness.

If you feel that your body could use a helping hand to get the nutrition it needs, adding a supplement may be the way forward. First, consult with a healthcare provider before taking any supplements to check they are safe for you to take in your circumstances. Some individuals may benefit from supplements like omega-3 fatty acids, turmeric, or glucosamine, which have anti-inflammatory properties and can support joint health.

Learn more: Lola&Lykke Experts Answer: Top Nutrition Tips For C-section Recovery

Lifestyle Changes

Maintaining a healthy weight in proportion to your height will help to reduce back pain. Excess body weight can put additional strain on your lower back which then leads to further back pain problems. If you're carrying excess weight, consider a balanced diet and regular exercise to achieve and maintain a healthy weight. Consult with a healthcare provider or nutritionist for personalised guidance.

Maintaining good posture is crucial for preventing lower back pain. Be mindful of your posture when sitting, standing, and walking. Engage your core muscles to support your spine and consider ergonomic adjustments to your workspace and home environment. 

If you spend a lot of time doing certain activities such as sitting at a desk, for example, consider purchasing an office chair that supports your back and neck. Use a footrest so that your feet are at the correct height under the desk. When you’re feeding your baby, use pillows or a breastfeeding cushion to support the baby’s weight so you can sit comfortably without straining.

Regular exercise and staying mobile is essential to managing back pain. Incorporating regular, low-impact exercise into your routine can strengthen your back muscles and improve overall flexibility. Activities like swimming, walking, and yoga can be particularly beneficial. Consult with a healthcare provider before starting a new exercise program, especially if you have any underlying medical conditions.

Emotional Support Seeking

Managing post c-section back pain involves not only physical aspects but also addressing the emotional toll it can take. Here are some coping strategies and ways to seek emotional support:

• Mind-Body Techniques: Practicing mind-body techniques like mindfulness meditation, progressive muscle relaxation, or guided imagery can help you manage stress, reduce anxiety, and promote relaxation.

• Support Groups: Consider joining a support group for individuals who have experienced post c-section back pain. Sharing experiences and advice with others who have gone through similar challenges can be comforting and informative.

• Professional Help: If you find that your back pain is taking a significant emotional toll or if you're struggling to cope, don't hesitate to seek professional help. A therapist or counsellor can provide strategies and support to help you navigate the emotional aspects of your pain.

Learn more: What Can Older Mums Expect for C-section Recovery: From Early Days to “All Grown Up”

When To See A Doctor For Back Pain After A C-Section

Following a C-section, you will likely stay in the hospital for a few days so medical professionals can monitor your recovery and assist you with your newborn if needed. 
In the weeks after surgery, your doctor will schedule regular check-ups to ensure both you and your baby are recovering well. These visits will help determine whether you need additional support or intervention and when it is safe to resume activities such as driving and exercising.

While some discomfort is expected during the healing process, severe back pain that limits your mobility or comes with other concerning symptoms should not be ignored. Seeking medical attention early can help prevent further complications and ensure a smoother recovery.

Symptoms to look out for:

• Difficulty in moving or walking.

• Numbness or tingling.

• Loss of bladder or bowel control.

• Excessive bleeding or unusual discharge. 

If back pain persists six months after a C-section, it may signal an underlying issue that needs further evaluation. Common causes of prolonged pain include weakened core muscles, poor posture from carrying or breastfeeding your baby, and lingering effects from an epidural. In some cases, back pain after 6 months of C-section may stem from nerve entrapment or injury, such as damage to the ilioinguinal nerve. Additionally, scar tissue around the incision site may put a strain on surrounding muscles and nerves, worsening the pain.

If ongoing back pain interferes with your daily life or worsens over time, consult your doctor. They can assess the cause and recommend appropriate treatments, such as physical therapy, core-strengthening exercises, or other interventions. Since every recovery journey is unique, addressing persistent pain early can improve your long-term well-being and overall quality of life.

The Bottom Line

It's important to understand that back pain after a C-section is a common experience for many new mums. The duration of this discomfort varies, but it often subsides within a few weeks to months as your body heals. However, if you're reading this and wondering, "When will back pain go away?" and find that your pain persists or intensifies, it's crucial to consult a healthcare professional for personalized advice.

Remember, you've undergone major surgery and are now caring for a newborn—it's perfectly okay to seek help and support during this time.  To learn more about recovery following a c-section, head over to our postpartum health and recovery blog for recent articles with answers to all of your questions.

FAQs

When can you get a back massage after C-section?

Most doctors recommend waiting about six weeks before getting abdominal massages to allow the wound to heal and reduce the risk of complications. However, back massages may be permissible earlier, provided they do not involve pressure near the surgical site. Always consult your healthcare provider before scheduling any massage therapy post-surgery.

Can I wear an abdominal belt while sleeping after C-section?

It's best to wear an abdominal belt during the day when you're up and moving, as it provides support and comfort during your postpartum recovery. However, when it comes to sleeping, it's generally not recommended. Your body needs time to rest and recover naturally without any added pressure. Giving yourself that break at night can help ensure a more comfortable and effective healing process.

Can back pain from a C-section lead to long-term issues?

While back pain is common after a C-section due to factors like anesthesia, muscle strain, and altered posture, it typically resolves over time. However, if left unaddressed, persistent back pain can potentially lead to long-term discomfort. Engaging in appropriate postpartum exercises and maintaining good posture can aid in recovery. 

How long does it typically take for back pain to resolve after a C-section?

The duration of back pain after a C-section varies among individuals. Some may experience relief within a few weeks, while others might have discomfort for several months. If back pain persists beyond a few weeks or intensifies, it's advisable to consult a healthcare professional for evaluation and guidance.

Are there any specific exercises that can strengthen the back after a C-section?

Yes, several gentle exercises can help strengthen the back postpartum:

• Pelvic Tilts: Lie on your back with knees bent, tighten your abdominal muscles, and press your lower back into the floor. Hold for a few seconds and release.

• Walking: Starting with short distances and gradually increasing can improve blood circulation and muscle tone.

• Belly Breathing: Deep breathing exercises can help engage and strengthen core muscles.

• Seated Kegels: Strengthening the pelvic floor supports overall core stability.

Before starting any exercise regimen, consult your healthcare provider to ensure the activities are safe and appropriate for your recovery stage.

Find more tips for managing and relieving back pain after a C-section here